Today I trained alone and I did not have any inspiration at all. I slept for !@#$ last night due to some personal issues. I need to get my diet back in check this week and put these last few days behind me and take on the heavy weights.
***!@#$ DEADLIFT SUITS!!!!!*** I know that this may change in the future, but right now I am done with them and will sacrifice a few lbs on the bar for the comfort of making a good pull. Between my raw pull doing really well now and the fact that the suit is so damn tight it keeps throwing me over the bar I have decided to forgo using it in this meet. For reference I bought the suit as a 220 and now weigh 246. I will keep it just in case I drop the weight and want to give it another try, but right now I think that I am better off raw.
Time to return much stronger next week!!!
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Sat Aug 15, 2009 4:14 pm
Best day of the week so far. I slept about 9 hours last night and needed it. I rarely do that, but was happy that I did. I had a big, but !@#$ty breakfast and a ton of carbs today. On the ICG Roll Over my biceps did not hurt today like they have in the past. I don't know what the issue was before, but I used a suicide grip about 12" apart and made sure that my elbows were pointed almost straight up. Hopefully today is an inidcation of how the rest of next week and my cycle is going to go. I have big plans and if I hit my goal I will be happy. Right now I may end up just shy of 1600 if I miss anything.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Tue Aug 18, 2009 9:51 am
8/17/2009 Squat
Squat 45x10 135x5 225x5 315x2 Belt/Briefs 405x1 450x2 Belt/Briefs/Suit Straps Down 495x1 Belt/Briefs/Suit Straps Up 570x1 Belt/Briefs/Suit Straps Up/Knee Wraps 605x0 Got below parallel, but my ass shot up first and I lost it forward
Leg Extensions 2x10
Lying Leg Curl 2x10
Standing Abs 3x10
**I will be taking 605 as a final attempt at the meet. After todays issue I know I can get it, but have to stay upright more. On the walkout the plates smacked off the rack and with out bar there was a huge bow. I am hoping that squatting with a good bar at the meet will help relieve some of the issues I have been having here. 570lbs was incredibly easy yesterday. I made it below parallel and shot it back to the top. I am also sitting really far back now. My knees are barely moving anymore, which is something that I have been working on weekly. I am excited for the meet and know I will hit 600+.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Thu Aug 20, 2009 9:59 am
8/19/2009 Week 2 Phase 3 ICG Bench
**Pr's everywhere today**
Bench 45x10 135x6 185x5 225x3 Reverse Green Bands On ALL Sets 275x3 315x3 335x3 365x1 385x1 405x1 3 Board Raw
Had to train alone today, but as I said last week I am done with the suit. I wore a pair of groove briefs to keep my hips warm. Ever since the vacation and the long drive my hips have hurt. I hope this goes away soon. 525 is a big PR for me since my best is 523 in full gear. The bar speed was fast as hell and I will post the vids later today since I forgot my camera at the gym last night.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Mon Aug 24, 2009 6:46 pm
Training went great today. I am ready for the war!!! I want 610 and I know that I have it. Warm ups will take a while because getting in gear sucks, but I already know how I will work that out.
My plan as of now is still 1600lbs: Squat 610 Bench 460 Deadlift 530
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Wed Aug 26, 2009 9:07 pm
8/26/2009 Bench (Last Before Meet)
Bench 45x10 115x5 155x3 240x2 285x2 3 Board
Titan F6 330x2 3 Board 370x2 (First off 2 board, second off 1 board)
Meet Lifts 415x1 Opener 445x1 Second Attempt
Panora Pushdowns 2x15
Face Pulls 2x15
Serial Killers 2x12
Band Pull Aparts 2xFailure
Today went really well. Somebody that I was supposed to train walked in late and I had to finish up while she warmed up with cardio. It sucked, but I knew that I should stop there and relax. My shoulder is bothering me pretty bad, but I hit a PR with the 445 and it was really fast off the chest. I will most likely end with 465 at the meet. All weights felt very light and easy. The shirt was set nicely and not overly jacked which was a great thing. Still hard to touch the chest, but I am beginning to like it more and more.
Todays Bench Video:
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Sat Aug 29, 2009 7:17 am
All the weights felt light and very fast. I had a big lunch and I felt a bit like I was dragging, but it was alright. I am hopeful for big things at the meet and I am going to hit up some cardio and light work until the meet.
I currently weight about 247, so I have a few lbs to loose. I plan on cutting carbs and eating a bit healthier starting on Sunday and will cut the weight easy. Games on from here on in and I am ready for the battle.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Sat Sep 05, 2009 8:08 pm
Well, what can I say... Today was a great day!!!
I weighed in at 247lbs so I ended up in the open 275 class.
Squat 555 Good 590 Good PR!! 605 Good PR!!
Warm ups went perfectly and everything felt amazing. The 590 was a bit rough due to wrapping my knees early and when the lifter in front of me dumped the bar my knees went numb waiting for the bar to be unloaded, put back in the rack, and reloaded. Other than that they were all amazing.
Bench 415 Good 455 Good PR!! 465 Good PR!!
I waited awhile to start warming up and got a bit behind, but it went smooth. I wanted to hit 455 since I missed 450 at the ICG Meet as I promised Jeff I would do. Well Jeff and Chane, I ended with 465!!
Deadlift (Loose groove briefs only) 455 Good 495 Good 535 Good PR!!
I was killing weights with my warm ups. Everything felt light and was flying off the floor. I got a few compliments on my bar speed and I knew that it was on. I nailed the opener and the second. I asked Matt McCase what it would take and he said 530 so I upped it to 535. PERFECT!!!
Total 1605!!! I beat my goal!!
Video
Matt McCase put on a great meet with only about 22-25 people. The judging was good and the lifts were great. It went by really fast. I had my teammate Aaron and a good friend Kevin help with loading and spotting and they did a great job too.
I know it is a non sanctioned meet, but by wilks total I got best lifter (which in a non sanctioned meet I know doesn't mean much) and first place. We competed with one other team too. We outweighed them by 29lbs total bodyweight and beat them by only 30lbs, allowing us to win the team competition by 1 pound (my other 4 guys lifted raw compared to all of them in gear).
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Mon Sep 07, 2009 3:13 pm
Today was a great day. On the first set of squats I set the bar on pins, stood up and the guys pulled the pins, kinda a ghetto monolift. I liked it a lot and plan on doing 1 set like that every week. I hit parallel and deeper on each rep and figured that the weight was easy as hell, but the 8 reps killed me. My conditioning is not ready for that work. I knew it would be the defining issue here though. 1 more week of 8 reps left and then the 5's should be much easier.
I feel fully recovered from the meet already and decided to hit it today. I have been eating really well these past few days and sleeping great. It is about time I figure out where I am at amoung the raw guys. That being said, a small mental break from gear should rejuvenate me and when I get back in it I will hopefully be killing some sick numbers.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Thu Sep 10, 2009 5:12 pm
Landmines 65 x20 x3 @6 3900 Total Reps 250 - Total Volume 22620
Bodyweight: 249 Completition: 40m Notes: Fast training session. All weights moved nicely with no pain in elbows on ICG work. 3x5 is a much better answrer to speed work and I think it will convert nicely.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Week 2 Day 1 Mon Sep 14, 2009 4:13 pm
Squat 45 x 10 x 1 @ 4 450 135 x 5 x 1 @ 4 675 185 x 5 x 1 @ 4 925 225 x 3 x 1 @ 5 675 275 x 1 x 1 @ 5 275 315 x 1 x 2 @ 6 630 350 x 8 x 2 @ 8 5600
Sus. G/M 135 x 8 x 1 @ 5 1080 195 x 8 x 1 @ 8 1560
Leg Extension 45 x 10 x 1 @ 4 450 100 x 10 x 1 @ 5 1000
Single Leg Curl (Purple) 0 x 20 x 2 @ 4 0
Seated Calf 50 x 12 x 3 @ 4 1800
Standing Abs 110 x 20 x 3 @ 4 6600
Total Reps 121 Total Volume 21720
Bodyweight: 252 Completition: 1.5hrs. Notes: Weights felt great. I need to space out my feet a bit more for the 5 reps next week. I hit depth only on the last few reps since I can't sit back far enough with a close stance. I also feel like my conditioning is getting a bit better.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Wed Sep 16, 2009 2:11 pm
Bench 45 x 10 x 1 @ 4 450 135 x 5 x 1 @ 4 675 225 x 3 x 1 @ 5 675 260 x 8 x 2 @ 8 4160
Close Grip 235 x 8 x 2 @ 8 3760
Incline 165 x 8 x 2 @ 6 2640
Skull Crushers 70 x 8 x 1 @ 8 560 120 x 8 x 1 @ 8 960
Hanging Abs 0 x 20 x 3 @ 4 0
Total Reps 78 Total Volume 13880
Bodyweight: 249.5 Completition: 1hr Notes: Biceps feel a little sore today. I need to fix that again. I think that the high rep days are the main reason for that. Hopefull with 5's starting next week ease up on the soreness.
Deadlift 135 x 5 x 2 @ 4 1350 225 x 5 x 1 @ 4 1125 275 x 3 x 1 @ 5 825 365 x 1 x 1 @ 6 365 435 x 5 x 1 @ 9 2175
SLDL 135 x 10 x 1 @ 4 1350 285 x 8 x 1 @ 8 2280
Bent Rows 135 x 10 x 1 @ 4 1350 195 x 10 x 1 @ 6 1950
T-Bar Rows 90 x 10 x 1 @ 4 900 190 x 8 x 1 @ 8 1520
Pull Ups 10 x 2 @ 8
Pulldowns 10 x 2 @ 6
Bent Laterals 20 x 10 x 2 @ 6 400
Calves 100 x 20 x 1 @ 6 2000
Abs 45 x 20 x 3 @ 6 2700
Total Reps 105 Total Volume 20290
Bodyweight: 249 Completition: 1hr Notes: The deads are still rough in the 5 rep range. Next week is on to 3's though. Lower back is a bit tender, but all in good fun.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Week 2 Day 5 Shoulders Sun Sep 20, 2009 8:47 pm
Light Bench 45 x 15 x 1 @ 4 675 135 x 5 x 1 @ 4 675 185 x 5 x 3 @ 4 2775
Dumbbell Flyes 25 x 12 x 1 @ 4 300 40 x 10 x 1 @ 4 400
ICG Press 135 x 10 x 1 @ 4 1350 185 x 6 x 1 @ 6 1110 225 x 6 x 1 @ 6 1350
ICG Rolling Press 95 x 10 x 1 @ 4 950 115 x 10 x 1 @ 4 1150 135 x 10 x 1 @ 6 1350
Pushdowns 100 x 10 x 2 @ 8 2000
Dumbbell Hammer Curls 40 x 20 x 1 @ 4 800 35 x 20 x 1 @ 5 700 30 x 20 x 1 @ 9 600 25 x 20 x 1 @ 9 500 15 x 20 x 1 @ 9 300
Total Reps 209 20 Total Volume 16985
Bodyweight: 249 Completition: 45m Notes: I had to train somebody and had to cut it a bit short, but managed to quickly hit a few moves while I was training them. The hammer curls were hard, but 1 set of 100 reps felt great. Everything is going as planned and I think the strength is coming along great. I will be continuing the squatting on Monday with sets of 5. This week should be significantly easier, but I guess we just have to wait and see.
Squat 45 x 10 x 1 450 135 x 5 x 1 675 225 x 5 x 1 1125 275 x 1 x 1 275 315 x 1 x 2 630 360 x 5 x 2 3600
Seated G/M Squat 185 x 6 x 1 1110 225 x 6 x 1 1350
Leg Extension 90 x 10 x 1 900 135 x 10 x 1 1350
Single Leg Curl (Green) 20 x 2 0
Standing Calf Raise 225 x 10 x 1 2250 315 x 10 x 2 6300
Total Reps 99 Total Volume 20015
Bodyweight: 251 Completition: 1.5hrs. Notes: Everything went really well. I used my Strangulators to wrap my knees and for once they felt great. I also used a pretty wide stance. I feel much better about the days and will continue on next week.
Bench 45 x 15 x 1 675 95 x 10 x 1 950 135 x 5 x 1 675 185 x 1 x 1 185 225 x 1 x 1 225 265 x 5 x 2 2650
Close Grip 240 x 5 x 2 2400
Incline 170 x 5 x 2 1700
Serial Killers (Purple Band) 12 x 3
Face Pulls (Purple Band) 2 x 15
Total Reps 61 Total Volume 9460
Bodyweight: 250 Completition: 1.5hrs. Notes: I have been placing my first finger on the ring lately, even for raw work. I feel much stronger with this grip, bar distance is less, and the press is much smoother. Days are going by fast and I feel stronger now than ever.
Deadlift 135 x 5 x 2 1350 225 x 5 x 1 1125 315 x 3 x 1 945 405 x 1 x 1 405 445 x 3 x 1 1335
Mid Shin Rack Pulls 225 x 5 x 1 1125 315 x 5 x 1 1575
Bent Rows 155 x 10 x 1 1550 245 x 10 x 1 2450
Dumbbell Rows 100 x 25 x 2 5000
Pull Ups 10 x 2
Pulldowns 120 x 10 x 2 2400
Abs 45 x 20 x 3 2700
Total Reps 112 Total Volume 19560
Bodyweight: 251 Completition: 1.5hr Notes: Day went smooth and much lighter than last week. Very happy with where I am. I think the 8's were the rough part and I have them behind me now.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Week 3 Day 5 Light Bench Sat Sep 26, 2009 3:15 pm
Light Bench 45 x 15 x 1 675 135 x 5 x 1 675 185 x 5 x 3 2775
Incline Flys 25 x 15 x 1 375 50 x 12 x 2 1200
Rolling Dumbbell Extensions 25 x 12 x 1 300 50 x 8 x 2 800
Concentric Floor Extensions 95 x 8 x 2 1520
Hammer Curls 35 x 20 x 1 700
Reverse Curls 75 x 20 x 1 1500
Foam Roller Abs x 12 x 3 36
Total Reps 132 Total Volume 10556
Bodyweight: 250.5 Completition: 45m Notes: Today was really easy. Nothing felt really heavy, but any extension movement is still hurting my bicep. I will start putting on the sleeves for only the tricep movements from now on. I don't want to think that they are helping with any of the pressing movements.
Squat 45 x 5 x 1 225 135 x 5 x 1 675 185 x 3 x 1 555 225 x 3 x 1 675 315 x 2 x 1 630 370 x 5 x 2 3700
Speed Squat 255 x 2 x 2 1020
Single Leg Band Curl 10 x 2
Seated Calves 45 x 12 x 1 540 90 x 12 x 1 1080 135 x 12 x 1 1620
Roman Chair Abs 25 x 10 x 3 750
Total Reps 81 Total Volume 11490
Bodyweight: 250.5 Completition: 1.5hr Notes: My knee is a bit sore. This started over the weekend and maybe earlier I hate leg extensions and doing them probably caused a bit of a tendon issue that I am addressing by stopping the extensions and moving to sled pulls
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Subject: Re: South of Heaven Power Team Training Log
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Subject: Re: South of Heaven Power Team Training Log 
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